We run with our legs, but our upper body plays a bigger role than we think. If you’ve ever finished a tough run and noticed your arms, shoulders or neck tightening up, you know the feeling. A strong, balanced body makes for a more efficient runner—one who can power through miles with better form and less fatigue.
Studies have shown that strength training improves speed and running economy, and an upper body that is more resistant to fatigue means better running biomechanics. Upper body strength is even more important as you age. Ultra-distance champion (Roche won both Leadville 100 and Javelina Jundred in 2024) and coach David Roche recommends a basic routine that consists of just two exercises and takes only a couple of minutes a day.
3 workouts from record-breaking trail runner (and coach) David Roche
Pull-ups
Pull-ups can be an intimidating exercise, and starting with negative pull-ups is a great way to build strength. Stand on a bench or platform to reach the top position of the pull-up and then slowly lower yourself down, resisting gravity as much as possible. Once you are able to fully control your descent, you can begin to work on pulling yourself up.
To perform full pull-ups without assistance, hang from the bar and pull your body toward the bar by bending your elbows and squeezing your shoulder blades together. Lower yourself back down with control.
Roche suggests focusing on engaging the core, with your knees slightly forward rather than hanging under you. “Many athletes who start chin-ups will get more sore in their ab muscles than their arms,” he says.
Push-ups
If you’re new to push-ups, Roche suggests beginning on your knees with just one or two reps–”That’s great, and some of the pro runners we coach started that way too,” he says.
To perform a knee push-up, begin with your knees on the ground and work on maintaining a straight line from your head to your knees. Bend your elbows to lower your chest to the ground, then push back up. Aim for two to three sets of 10 to 15 reps to build strength, and it’s OK if you need to progress to get there.
Once you feel comfortable with knee push-ups, transition to standard push-ups. Keep your body straight with your knees lifted off the ground, balancing on your toes. Bend your elbows to lower your chest to the ground, then push back up. Start with as many reps as you can with good form, gradually increasing the number as you feel stronger.
As you become more confident, challenge yourself–vary your hand placement and try wide push-ups and narrow push-ups. Prioritize proper form over the number of reps. Over time, push-ups and pull-ups will help you develop the upper body stability necessary to improve your running performance and reduce the risk of injury.
